Workout of the Day

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New Species

WORKOUT OF THE DAY

WOD

Apr
2010

April 28, 2010

Warmup:
Row 500m/
10 inch worms/
10 pistols/
10 skin the cats/
10 pushups
x2

WOD:
shoulder press
5-5-5

rest 10 and then:

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

James Hobart 10:02, Ben Bergeron 11:03, Graham Holmberg 11:13, Matt Chan 12:20, Mat Frankel 13:05, Heather Keenan Bergeron 13:15, Miranda Oldroyd 15:00. Post time to comments.

WOD

Apr
2010

April 27, 2010

Warm-up:
Burgener x3

Inch worm, 10/
pigeon pistol, 10 steps/
Samson stretch, 10 steps/
shoulder pass throughs, 10
x2

WOD:
135lb Power snatch, 10 reps/
Bear crawl, 10 yards/
100m sprint

3 rounds for time. Post time to comments.

WOD

Apr
2010

April 26, 2010

Warm-up:
Samson Stretch, 20 steps/
10 squats/
10 inch worms/
10 pushups/
Stripper stretch, 10 steps/
10 pullups

WOD:

Front Squat
5-5-5-5

Rest 10 and then:
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Graham Holmberg 10:27. Post time to comments.

New Species Grand Opening 61883

New Species Grand Opening 61883 300x200 1

WOD

Apr
2010

April 26, 2010

WOD

Apr
2010

April 24, 2010

Warm-up
Alternating Pistol, 10/
hollow rocks, 10/
handstand walk, 10 yards/
x3

WOD:
“Paul”

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards:

Post time to comments.

WOD

Apr
2010

April 23, 2010

Warm-up:
200m run/
Dead bugs, 30 seconds x3/
hollow rock, 10 reps

Burgener x3

WOD:
10 x 40 yard sprint, rest as needed between efforts/

Rest 10 minutes and then:
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

David Lipson 2:57, Jason Khalipa 3:20, Todd Widman 3:36. Post time to comments.

WOD

Apr
2010

April 22, 2010

Warm-up:
Side stepping straddle stretch, (stripper stretch)/ 10 yards/
Pigeon walk, 10 yards/
Inch worm, 10 yards/
10 squats/
10 pushups/
10 pullups
x2

WOD:
Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Rob Orlando 405lbs/5:57, Jason Khalipa 335lbs/11:49, Miranda Oldroyd 195lbs/17:42. Post load and time to comments.

headgear1

The Amanda Fan Club, dew rag….CHECK!!!

WOD

Apr
2010

April 21, 2010

WOD

Apr
2010

April 20, 2010

Warm-up:
Squats, 15/
pushups, 10/
pullups, 10/
inch worms, 10/
pigeon pistols, 10

WOD:

Back Squat:
10-10-10

Rest 10-15 minutes and then:

Perform as many rounds as possible in 15 minutes:
5 One Arm DB Thrusters RT 50 lbs
5 One Arm DB Thrusters LT 50 lbs
7 Push Ups
9 Box Jumps 24″ Box
Post total rounds completed to comments.

powercleandragonmanda

New Species Coach, Amanda Wheeler

WOD

Apr
2010

April 19, 2010

Warm-up:
Squats, 10/
Ring rows, 10/
pushups, 10/
ghd situps, 10/
ghd back extension, 10/
x2

WOD:

1 pullup on the first minute, 2 on the second minute, 3 on the 3rd minute….

Continue for as long as you can until you cannot complete the pullups in the minute.

Post minutes completed to comments.